Low Calorie Macaroni & Cheese Recipe

This Macaroni & Cheese recipe from BlackDoctor.Org will have you eating more this great dish without the added weight. It feeds 6 and takes only 30 minutes.

Photo by Hermes Rivera on Unsplash

Low Calorie Macaroni & Cheese Recipe

Ingredients 
12 oz fusilli or elbow pasta
2 tbsp butter
1 tbsp olive oil
1/4 cup minced onion
1/4 cup flour
2 cups 2% milk
1 cup vegetable broth
2 cups shredded cheddar
1 cup shredded colby cheese
2 tbsp Parmesan cheese
cooking spray
salt and pepper to taste

READ FULL RECIPE 

 

Sodium Doesn’t Just Come From the Salt Shaker

Most of the sodium in our meals comes from packaged foods that contain sodium in a variety of forms, including as a preservative. Reading labels is important because even within a category, there can be huge differences in the sodium content. Many brands have reformulated and call out reduced sodium on the label so that is a good place to start when trying to lower sodium.

Other tips to reduce sodium include:

  • Rinsing canned veggies. Did you know that by draining and rinsing canned beans (a nutrition superstar) you can cut sodium by 40%?
  • Use herbs and spices for flavor instead of salt
  • Choose breads with less sodium

 

Fruits, veggies and dairy foods (all rich in potassium, calcium, and magnesium) can help lower blood pressure.

Did you know that nearly half of US adults have hypertension? High blood pressure is extremely common, but here are some ways to lower it?

LEARN MORE

Tune in to Divabetic’s Annual Luther Vandross Tribute podcast featuring Andre “Doctor Dre” Brown, Nat Adderley Jr.,  Dr. Khoshnevis, Danny Clay, and Patricia Addie-Gentle RN, CDE.  Throughout this podcast we will be featuring music from Luther Vandross’s album, ‘The Night I Fell In Love’ courtesy of SONY Music.

 

Divabetic Mystery Phrase #28

Can you solve Divabetic’s Mystery Phrase #28? Our phrase can help to reduce blood pressure and your risk of heart disease, and stroke.

Sodium — often simply referred to as salt — is found in nearly everything you eat and drink.

It occurs naturally in many foods, is added to others during the manufacturing process and is used as a flavoring agent at home and restaurants.

Sodium has been linked to high blood pressure which  increases your risk of heart disease, stroke, heart failure and kidney disease.

As for the general population, people with diabetes are advised to limit their sodium consumption to less than 2,300 mg per day – the equivalence of one teaspoon of salt. The American Heart Association advises a much lower intake of 1,500 mg (1.5 grams) per day.

However, Americans consume about 3,400 mg (3.4 grams) of sodium daily.

Sodium consumption is associated with calorie intake — the more calories you eat, the more sodium you consume (31Trusted Source).

SInce most people consume more calories than they need each day, simply cutting back on calories is the easiest way to reduce your sodium intake without much thought.

Sodium, Potassium Guidelines Rarely Met by Adults with Diabetes reports  Michael Monostra in Endocrinoloy Today

“Our study was that sodium and potassium intake is actually unlikely to change over time in people with diabetes. Therefore, the sodium and potassium intake in a person with diabetes today, is most likely going to be at the same level in the future, despite all the investment in public health advocacy,” said Sara Baqar, MBBS, FRACP, a PhD candidate at the University of Melbourne and endocrinologist at Austin Health in Heidelberg, Australia, reports Healio.

“It is simply not enough to recommend eating less canned food and packaged and salted meats, especially during COVID-19 when people may be food shopping less often and underserved communities may not have adequate access to fresh produce, fish and vegetables,” states Susan Greenberg Weiner MS, RDN, CDCES, FADCES.

Enjoy Divabetic’s 10th Year Podcast Anniversary Special with music from the world’s most famous “Divabetic”– Ms. Patti LaBelle. She’s encouraging you to have a ‘NEW ATTITUDE’ about living with diabetes! Guests include: Patricia Addie-Gentle, RN, CDE, Dr. Andrea Chisholm OB-GYN, Luther McRae, Mama Rose Marie, Susan Weiner MS, RDN, CDE, CDN, Dr. Beverly S. Adler PhD, CDE, Best-Selling Author Tonya Kappes, Seveda Williams and Terri Seidman.

Looking for a fun way to socialize without putting your diabetes wellness at risk? Do you need a little help staying on track with your diabetes self-care?

Join the happy healthcare host, Mr. Divabetic for this free, fun Virtual Cooking Party with special guest Chef Robert Lewis aka ‘The Happy Diabetic’ on Zoom on Thursday, August 13, 2020, 7 – 7:40 PM, EST on Zoom.

Having diabetes doesn’t mean you need to deny yourself all the foods you love, but you do want to make healthier food choices. One good choice is to eat a lot of fruits and vegetables, which are heavy in nutrition but light in calories.

During this virtual Cooking Party on Zoom, Chef Robert Lewis will prepare a recipe that won’t compromise your diabetes wellness.

Chef Robert Lewis, The Happy Diabetic, is a nationally recognized author and motivational speaker who is passionate about helping people learn to live a healthier lifestyle. Chef Lewis graduated from the prestigious Culinary Institute of America in 1976. He was diagnosed with type 2 diabetes in 1998. Thus began his motivation to create great tasting dishes that are easy to prepare. He travels the country speaking on the benefits of healthy eating not only for people affected by diabetes, but also for anyone who would like to eat and live a healthy lifestyle. 

REGISTER NOW – IT’S FREE 

 

Don’t Miss Divabetic’s Virtual Cooking Party with Chef Robert Lewis aka ‘The Happy Diabetic’

Looking for a fun way to socialize without putting your diabetes wellness at risk? Do you need a little help staying on track with your diabetes self-care?

Join the happy healthcare host, Mr. Divabetic for this free, fun Virtual Cooking Party with special guest Chef Robert Lewis aka ‘The Happy Diabetic’ on Zoom on Thursday, August 13, 2020, 7 – 7:40 PM, EST on Zoom.

Having diabetes doesn’t mean you need to deny yourself all the foods you love, but you do want to make healthier food choices. One good choice is to eat a lot of fruits and vegetables, which are heavy in nutrition but light in calories.

During this virtual Cooking Party on Zoom, Chef Robert Lewis will prepare a recipe that won’t compromise your diabetes wellness.

Chef Robert Lewis, The Happy Diabetic, is a nationally recognized author and motivational speaker who is passionate about helping people learn to live a healthier lifestyle. Chef Lewis graduated from the prestigious Culinary Institute of America in 1976. He was diagnosed with type 2 diabetes in 1998. Thus began his motivation to create great tasting dishes that are easy to prepare. He travels the country speaking on the benefits of healthy eating not only for people affected by diabetes, but also for anyone who would like to eat and live a healthy lifestyle. 

REGISTER NOW – IT’S FREE 

 

Enjoy Divabetic’s 10th Year Podcast Anniversary Special with music from the world’s most famous “Divabetic”– Ms. Patti LaBelle. She’s encouraging you to have a ‘NEW ATTITUDE’ about living with diabetes! Guests include: Patricia Addie-Gentle, RN, CDE, Dr. Andrea Chisholm OB-GYN, Luther McRae, Mama Rose Marie, Susan Weiner MS, RDN, CDE, CDN, Dr. Beverly S. Adler PhD, CDE, Best-Selling Author Tonya Kappes, Seveda Williams and Terri Seidman.